Many have already uncovered the holistic benefits of adding drinking apple cider vinegar (ACV) into their daily routines, but for those still striving towards a balanced lifestyle, where should you start with ACV? In this article we draw on the latest research to unpick which periods of the day may maximise the product’s benefits, and similarly, when we advise you should be avoiding consuming it. For existing ACV fans, we also hope to provide you with further inspiration on how you can build variety with it into your meals.
Apple Cider Vinegar In The Morning
Having a healthy morning ritual is a great way to set the tone for your day, so rather than turning to your regular cup of coffee to energise you for the day ahead, why not make the switch to drinking ACV first thing? Recent studies have suggested that regular consumption of apple cider vinegar can help with reducing feelings of fatigue, with the amino acids within it countering lethargy contributing lactic acid build up in the body1. Furthermore, for those looking for supplementary ways to help with weight management, research has also suggested that the acetic acid in apple cider vinegar could increase your metabolism by ramping up the production of the enzyme AMPK. This enzyme is known for assisting fat burning in the body and hindering fat production by the liver2.
Need help building the ritual? Using techniques like habit stacking can really help with embedding new positive practices into your existing routine and overcome the mental fatigue that often comes with the morning rush. Rather than being overwhelmed another decision in the morning, try finding an existing habits in your routine (ie brushing your teeth) and then adding drinking ACV on top. It’s well known that variety is the spice of life, so if you need further motivation to drink ACV each morning, why not try adding half a tablespoon into a delicious breakfast smoothie? The OSU team are big fans of this super foodrecipe, or if you're looking for some more thirst quenching options, why not try our infusions?
Apple Cider Vinegar During The Day
Struck down by hunger pangs straight after lunch or struggling with a mid afternoon snacking compulsion? ACV has been linked to longer feelings of fullness after high carbohydrate based meals4. By slowing down stomach emptying and suppressing centres within your brain that dictate appetite5, studies have not only noted a reduction in food intake by participants6 but a moderation of blood sugar spikes7. We know how tough it can be to eat your 5 a day when you’re tired of the same old salad for lunch. At OSU, we like to dress up our greens and grains without the guilt by modifying this tasty and filling apple and shallot salad. Not a fan of shallots? OSU ACV can be included in most home made salad dressings to add a kick of flavour.
Apple Cider Vinegar On An Empty Stomach
Apple cider vinegar is best taken on an empty stomach8. Drinking apple cider vinegar before a meal, especially one that is high in carbohydrates and fat is when ACV is most beneficial. Apple cider vinegar on an empty stomach enables the vinegar to effectively aid in digestion and reduce the effects of bloating and acid reflux. Care should be taken however, if you drink apple cider vinegar after a meal it can actually do you more harm than good in delaying your digestion9. It is therefore recommended that you wait at least 2 hours after a meal before drinking it10.
Drinking Apple Cider Vinegar After Meals
Drinking apple cider vinegar a few hours after your meal may help you reduce blood sugar levels and keep them balanced. Instead of your blood sugar spiking after eating then plunging, apple cider vinegar dulls that effect. This allows glucose to be released into the bloodstream over a longer period11. It should be noted that the effect of apple cider vinegar on blood sugar levels after a meal does not necessarily translate into a longer-term improvement in blood sugar control according to a small-scale study conducted by the BBC12.
Drinking Apple Cider Vinegar At Night
Forgotten to drink your ACV? Drinking apple cider vinegar at night-time is also popular as a result of the perception that it can help to control and lower your fasting blood sugar levels. However, we would recommend that you should always leave at least a 30 minute gap between consuming ACV and sleeping, as in high concentrations and over long periods, the acid in the vinegar can be harmful to your oesophagus13.
So, Apple Cider Vinegar - When to Drink It?
At OSU, we believe health radiates from the inside out, therefore our top recommendation for kick-starting your health routine, is to start your morning with a delicious concoction of our apple cider vinegar and water. However, there’s no reason you can’t reap the benefits by consuming it throughout the day, so why not try OSU today?
We use 200 years of Japanese craft to blend 100% natural apple juice with apple cider vinegar for a smoother taste. Our apple cider vinegar is always raw, unpasteurised and with the Mother.
Concentrated Apple Juice (56%), Apple Cider Vinegar (44%), All Natural!
Typical Values per 100g- Energy: 774 kJ/182 kcals, Fat: <0.5g, of which Saturates: 0.1g, Carbohydrates: 39.9g, of which Sugars: 36.4g, Fibre: 0.6, Protein: <0.5g, Salt: <0.01g
Make like the Japanese and drink in the traditional fashion through diluting 1 part (20ml) OSU with 9 parts of still, sparkling or hot water. New to drinking apple cider vinegar? Why not try one of our fruity drinks recipes to acclimatise you to the taste?
We believe OSU should be every foodie's kitchen staple! Need inspiration for how to add plant based flavour to your salad dressings, marinades and dips? Experiment with our quick and easy recipes for mid week meals.
Want more advice on the best times and methods to consume apple cider vinegar? We've assembled best practice in a series of articles and have answered your questions in our FAQs.
Get the Juice
Subscribe to our newsletter for the latest launches, exclusive deals and lifestyle inspiration.